LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
AHHPS 4Q Hip Mobility
Horizontal
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 6 controlled
2 6 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 controlled
2 6 controlled
Pigeon Thread the Needle
Set reps Tempo
1 6 controlled
2 6 controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Hold
1 5 light 5s
2 5 heavy 5s
Loaded Hamstring Stretch (Unilateral)
Set reps load Hold
1 5 light 5s
2 5 light 5s
In Out Squat
Set reps Tempo
1 10 controlled
2 10 controlled
Kneeling Zig Zag G2S
Set reps Tempo
1 5 controlled
2 5 controlled
4Q Foot/Ankle Mobility 1
Horizontal
Calf Pumps
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Half Kneeling Dorsi Flexion
Set reps 0 Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
SL Balance Rotational Knee Driver
Set reps 0 Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
T-Spine 4Q Mobility 1
Giant Set x 2
Stability Ball Child’s Pose
Set reps load Tempo
1 30s light controlled
2 30s light controlled
Prone T-Spine Rotation
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Wall MB OH Extension
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Band Step Type 2 Reaches
Set reps load Tempo
1 10 light controlled
2 10 light controlled

BIG 3 Mobility (HIP, FOOT/ANKLE, T-SPINE).

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

5 minutes of warm ups, 15~20 minutes mobility, and 5 minutes cardio cool down

[Benefits of Mobility Days]
- improves flexibility
- reduces injury risk
- better balance & stability
- better posture
- less fatigue
- list goes on and on!

Recovery Blocks

AHHPS 4Q Hip Mobility
Horizontal Loading

8 exercises that gradually progress to improve Hip Mobility

LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Heavy 5s h:m:s
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Hold
1 5 Light 5s h:m:s
2 5 Light 5s h:m:s
UMT
In Out Squat
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Kneeling Zig Zag G2S
Set Reps Tempo
1 5 Controlled
2 5 Controlled

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)

T-Spine 4Q Mobility 1
Giant Set x 2

4 T-Spine Mobility exercises, 1 from each mechanical quadrant. Modify exercises to meet your abilities.

LAR ULT
Stability Ball Child’s Pose
reps 30s
load light
Tempo controlled
Set Reps Load Tempo
1 30s Light Controlled
2 30s Light Controlled
UMT
Prone T-Spine Rotation
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LLT
Wall MB OH Extension
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
Band Step Type 2 Reaches
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled